Foot Problems Are More Common in Badminton Than We Admit
If you’re getting foot blisters every time you step on court, something is wrong. And no, it’s not “normal because badminton has a lot of movement.”
Blisters are not a badge of hard work. They are a sign of friction, moisture, or poor shoe fit.
I recently dealt with recurring blisters on the inner side of my big toe joint – the classic hotspot for badminton players. After testing socks, taping methods, powders, and different bandage setups, here’s what actually works.
Why Badminton Causes Blisters So Easily
Badminton is brutal on the forefoot.
- Hard lunges
- Explosive side pushes
- Quick direction changes
- Toe bending during recovery
Your forefoot expands during movement. If your shoe doesn’t allow that natural expansion, the skin gets compressed and sheared sideways.
That’s when blisters form.
And if you keep playing through them, they turn into torn skin and recurring wounds. Before getting to the fixes and preventions, let us look at:
The Real Causes of Recurring Blisters
1. Shoes That Are Too Narrow or Wide
This is the biggest one.
A lot of players buy narrow shoes to “prevent sliding (that’s me :P) or wide shoes for more space.
But locking the forefoot too tightly increases friction while more space in itself can be a cause for blisters.
You want:
- Heel locked
- Midfoot stable
- Toes free enough to spread slightly
If your big toe joint presses against the shoe wall – that’s your problem. I mean, you are asking for blisters at this point.
2. Wrong Socks
Cotton socks are terrible for badminton.
They:
- Trap sweat
- Increase friction
- Soften skin
- Bunch up inside the shoe
Better options:
- Anti-friction sports socks (like Decathlon NH500)
- Performance synthetic blends
- Snug, seamless toe construction
Bamboo socks are better than cotton, but true performance anti-friction socks are even better for court sports.
Heelium Bamboo socks (I personally liked these).
3. Moisture + Sweat
Sweaty feet = softened skin.
Softened skin = easier tearing.
Use:
- Sweat-control foot powder
- Moisture-wicking socks
- Remove shoes immediately after play
Never apply powder directly to a raw wound.
Even the Best in the World Deal With It
Players like Viktor Axelsen and other top professionals develop calluses and blisters from constant training, explosive footwork, and repeated court friction. Even with elite shoes and high-performance socks, the combination of sudden stops, lunges, and long matches puts enormous stress on the feet.
The difference isn’t that they don’t get blisters – it’s that they manage them properly.
The Practical Approach
For Calluses:
Soak the feet, gently exfoliate thickened skin, and moisturize regularly to maintain elasticity. Overgrown calluses crack. Maintained skin adapts.
For Blisters:
Protect the hotspot, drain safely only if necessary, and keep the area covered during play. Clean and dry afterward.
How to Protect a Torn Blister (So It Heals Fast)
If your blister has already torn:
Before Playing:
- Clean and dry the area.
- Apply an elastic bandage (not a stiff waterproof one).
- Secure with fixation tape if needed.
- Apply powder around the foot (not on wound).
- Wear snug anti-friction socks.
After Playing:
- Remove bandage.
- Wash and dry.
- Apply antiseptic cream.
- Leave it open at night.
Do NOT use corn caps.
They contain salicylic acid and are meant for thick corns, not open wounds.
When You Should Stop Playing
If:
- Pain is sharp when bending your toe
- Skin keeps reopening
- Area becomes swollen or warm
Take 3–5 days off intense play.
Continuing through it can turn a simple blister into a chronic split callus.
The Long-Term Fix
If you’ve:
- Changed socks
- Controlled moisture
- Taped properly
And you’re still getting blisters in the same spot…
Your shoe shape is wrong for your foot.
That’s the hard truth.
Not all badminton shoes suit all foot types. Some models are naturally narrow in the toe box.
If your toes feel relieved when you remove your shoes after play, that’s your sign.
My Final Blister Prevention Setup
- Anti-friction sports socks
- Elastic bandage on hotspots
- Fixation tape for stability
- Sweat-control powder
- Heel-lock lacing technique
- Slightly relaxed forefoot lacing
And most importantly:
Shoes that match your foot width.
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